Stop!! Waking Up Tired: The Beginners Guide To Sleep by Ralph Montague | Magazine | Interviews | Non-Fiction
Stop!! Waking Up Tired: The Beginners Guide To Sleep

By Ralph Montague

Tried and tested advice from my latest book in the STOP!! series;
STOP!! Waking Up Tired…The Beginners Guide to Sleep.

The Secret to a Bestselling Book: a Good Night’s Sleep

If I haven’t slept well, I don’t write. It’s that simple.

And a bad night’s sleep, though rare, does occur from time to time, which in turn, wreaks havoc with my sleep cycle, rendering me not fully operational the next day. Great sleep has been critical to my writing ability. I really can’t convey enough, just how vital sleep is to get both excellent quality writing completed, and for extended periods of time.

Numerous studies show how the power of sleep maximises our ability to concentrate and improves cognitive function, thus increasing productivity. For example, just by sleeping less, we can double the number of work-related errors. Think about that for a second; having to do your work twice, just to correct the mistakes caused by tiredness.

A lack of sleep significantly impacts anxiety and depression, and let’s be honest; if you’re feeling depressed, do you really have any motivation to sit at your desk and start writing? That’s before the emotional imbalance we all experience after a bad night’s sleep.

Ask yourself the following, the next time you find yourself tired after a bad night’s sleep:

Are you more irritable and likely to have emotional outbursts?

Do you find yourself succumbing to stress more quickly?

Of course you do, and again – what’s the last thing you feel like doing after a strong emotional outburst? Working, or in an author’s case; writing!

Sleep is arguably the most crucial consideration for all authors, new or old. 

So, without further ado, here are a few helpful habits to aid a great night’s sleep, to help you write the best work of your life. The tried and tested advice has been taken from my latest book in the STOP!! series; STOP!! Waking Up Tired…The Beginners Guide to Sleep.

STOP!! Eating Late

One of the worst things you can do when it comes to getting a great night’s sleep is eating at night. Having a belly full of food that needs digesting while you sleep will significantly reduce your sleep quality. Leave three hours as an absolute minimum, from the last meal to sleep. Or, for optimal energy the following day, four hours is a game changer.

STOP!! Sleeping at Random Times

The next big one is consistency. By going to bed and waking up at the same time, or at least similar every day, your body will adapt so that you fall asleep quickly and easily. Then, in turn, your body will know when to wake up so that you ‘beat your alarm’ clock, as I like to call it.

STOP!! Stressing Out

A calm mind is key to both falling asleep and staying asleep. When you have lots on your mind, repeating unclosed loops over and over in your brain, you will struggle to fall asleep and may lie there for hours before finally nodding off.

One of the best ways to calm your mind before bed is to stop work a good two to three hours before bedtime, giving you plenty of time to switch off and unwind.

I cannot sing the praises of journaling enough for this. I have recently been through some testing relationship issues, and I have religiously journaled every morning. Without this process of getting my negative thoughts out of my brain and onto paper, I would have lay in bed revisiting unhealthy thoughts on repeat for hours, instead of minutes, as my mind would still occasionally get the better of me.

Journalling is excellent to help you close these open loops in the brain, those thoughts that keep going round and round again, like a song that you can’t get out of your head. It’s unfathomably powerful the effects something as simple as writing down your thoughts with a pen and paper can have on your piece of mind.

STOP!! Peeing at Night

This is a crucial habit we have a lot of control over, yet we don’t fully realise how simple it is to achieve. My general rule of thumb is no liquids within three hours of my sleep routine. Why is this key? Anything that wakes you up, stops you from sleeping, which is why STOP!! Waking Up Tired…The Beginners Guide to Sleep goes into detailed aspects of lifestyle factors that can help maintain sleeping through the night.

Going for a pee is one of those issues that even if you fall back asleep, you still would have likely broken your deep sleep, the essential regenerative part of our sleep for body and mind. And the fun doesn’t stop there either, as typically it becomes harder to fall back asleep after waking in the middle of the night, as those unhealthy thoughts return to loop on repeat again.

There is a reason for this. Thoughts at night are worse for us than our thoughts during the day. Interestingly, this is a primordial instinct to keep us safe, by going over all negative issues that could affect our safety and social standing within our groups. However, an excellent way to combat this is to tell yourself that sleep is the best thing at that moment in time.

There are lots of other great ways to improve your sleep, remove stress and boost your energy levels, in fact, I have written a book on each of these subjects, but these four aspects are great building blocks to create healthy sleep habits as a foundation to work on.

I implore members of the writing community to consider the impact that sleep has on not just your writing as an individual, but on your life as a whole too. There is a direct correlation between things going well for you after a great night’s sleep, and things going south after a disruptive night’s sleep. To achieve a steady focus that best-selling books are made of, first, contemplate your sleeping habits, and once you’ve made the desired changes, and are feeling truly rested, here’s hoping, that your dreams just might come true.

(c) Ralph Montague

You can find Ralph onTwitter, LinkedIn or Instagram.

About Stop!! Waking Up Tired: The Beginners Guide To Sleep

Stop!! Waking Up Tired: The Beginners Guide To Sleep


You are most certainly not alone. Many people long for a better quality of sleep, however, it’s been made unnecessarily difficult with contradicting advice, thousands of sleep studies and unpronounceable words leaving you more confused than when you started on your quest to simply get a good night’s sleep.


This workbook was written to make things simple and easy to action, with a no-nonsense approach to sleep. The information and advice is easy to follow, light-hearted in nature and will help you achieve the deep sleep that dreams are made of.

In this workbook, we will cover the core areas in your life where change needs to happen, in an approach that is easy to action. Split into three sections: Remove, Improve and Action

Remove: Discusses the habits and lifestyle choices that are having devastating effects on your sleep.
Improve: Covers everyday routines where making simple changes, can enhance and dramatically improve your sleep and in turn your health, happiness and outlook on life.
Action: In line with the philosophy of the STOP!! workbook series, the targets are realistic and actionable to follow, with two action plans to help make the first step to stop waking up tired, a very real and exciting reality and the second step, the pathway to rejuvenating nights of deep, relaxed slumber.
With journal style questions and prompts throughout the book, as part of the actioning process, STOP!! Waking Up Tired… allows you to get a clear understanding of where you are today, where you can be in a matter of just a few days, and where you could only dream of a few days ago, for a new more energetic and happy future you.

When partnered with other titles within the series, STOP!! workbooks can help you become the person you always dreamed you could be.


Order your copy online here.

About the author

Ralph Montague, is an author and Longevity Coach with a focus on sleep, stress, and energy mastery and the Founder of The Longevity Clinic. Ralph’s passion for longevity evolved from working within the anti-ageing industry for over twenty years. This, coupled with hands-on experience of living life to the full in his younger years and wanting to maximise health in his current years, prompted Ralph to put his knowledge and expertise into a series of informative and entertaining self-help books, entitled the STOP!! series, to encourage people to try to live longer, with truly life-changing results for readers.
The second workbook in the STOP!! series, STOP!! Waking Up Tired…The Beginners Guide to Sleep is launching on World Sleep Day (17th March 2023) and the author is currently writing the third title, STOP!! Stressing Out… The Beginners Guide to Stress to further enhance readers’ longevity. An anti-ageing workbook is to follow in 2024 sharing Ralph’s extensive knowledge within the anti-ageing industry to help people look as young as they feel.
By implementing the advice in his workbooks, Ralph hopes to enhance readers’ quality of life and maximise the possibility of living longer by reducing stress, improving sleep, and increasing energy levels – leaving them feeling utterly fantastic as he now does at 42.

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